Sleep Expert: Common Nightly Habit Disrupting Americans’ Rest

Night scrolling has emerged as the primary disruptor of Americans’ sleep, according to Dr. Wendy Troxel, a licensed clinical psychologist and senior behavioral scientist at RAND. In a recent interview, she identified smartphone use in bed as the most detrimental habit affecting sleep quality nationwide.

“About 90% of Americans are using their phones in bed,” Dr. Troxel revealed. Despite acknowledging that completely removing phones from the bedroom might be unrealistic for most people, she emphasized the significant negative impact this habit has on sleep patterns.

The sleep disruption occurs through two primary mechanisms. First, the blue light emitted by smartphones suppresses melatonin production—the hormone responsible for regulating sleep cycles. “Blue light can suppress the hormone melatonin, which is the hormone of darkness,” Dr. Troxel explained.

However, the problem extends beyond just blue light exposure. The content consumed on phones plays an equally disruptive role. “It’s really the stimulating content that we’re consuming… social media, which is designed to be addictive, so that you can’t put that phone down,” she noted.

This phenomenon has intensified as social media platforms have perfected algorithms designed to maximize engagement and screen time. The constant scrolling through emotionally charged content keeps the brain in an alert state—precisely the opposite of what’s needed for quality sleep.

The psychological impact is particularly concerning. Dr. Troxel described the content as “very emotionally activating,” creating a mental state that is “antithetical to the state we want to be in as we approach sleep.” This activation triggers the body’s stress response system, making it difficult to transition into the relaxed state necessary for falling asleep.

Sleep deprivation has become a significant public health concern in recent years. According to the Centers for Disease Control and Prevention, approximately one-third of American adults regularly get less than the recommended seven hours of sleep. This chronic sleep deficit has been linked to increased risk of numerous health conditions, including heart disease, diabetes, obesity, and depression.

Rather than suggesting the elimination of phones entirely—a solution she admits is unlikely to be adopted—Dr. Troxel recommends implementing a simple boundary: keep phones more than an arm’s length away while in bed.

“Set a rule for yourself—if you’re going to use the phone, don’t do it in bed. In fact, make your feet be on the floor if you’re going to use that phone,” she advised. This approach creates what she calls “behavioral friction,” making it slightly more difficult to engage in automatic phone-checking behavior.

As a clinical psychologist who specializes in helping people break unhealthy habits, Dr. Troxel explained that even small obstacles can be effective in disrupting established patterns. “Having that little bit of behavioral friction makes the habit of immediately grabbing for the phone and scrolling while in bed a little more difficult. And when that automatic behavior is a little more difficult, it’s less likely to occur.”

Sleep experts also recommend establishing a consistent bedtime routine that doesn’t involve screens, beginning at least 30-60 minutes before sleep. Alternative activities like reading physical books, practicing relaxation techniques, or engaging in gentle stretching can help signal to the body that it’s time to wind down.

As digital device usage continues to dominate modern life, finding ways to create healthy boundaries with technology has become increasingly important for maintaining overall wellbeing. For those struggling with sleep issues, addressing nighttime phone use might be the most impactful first step toward better rest.